In order to prepare for the Fit Company Challenge, this training program works on the following - Week Mon Tues Wed Thurs Fri Sat Sun

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1 Overview In order to prepare for the Fit Company Challenge, this training program works on the following - Conditioning Strength Endurance Power Agility/Speed We understand that as a busy professional, you don't have a lot of time to train, and some weeks are busier then others. As such, all of the workouts are designed to take no longer than 45 minutes with warm-up and warm-down and we have given you 4 workouts per week. If you find that there are weeks you can only train 3x, we recommend you take out the cardio day and complete the other 3 workouts for the week. Week Mon Tues Wed Thurs Fri Sat Sun Week 1 Home Workout 1 Rest Day Cardio Rest Day Gym Workout 1 5k Run Rest Day Week 2 Home Workout 1 Rest Day Cardio Rest Day Gym Workout 1 5k Run Rest Day Week 3 Field Workout 1 Rest Day Cardio Rest Day Gym Workout 2 5k Run Rest Day Week 4 Field Workout 1 Rest Day Cardio Rest Day Gym Workout 2 8k Run Rest Day Week 5 Home Workout 2 Rest Day Cardio Rest Day Gym Workout 3 5k Run Rest Day Week 6 Home Workout 2 Rest Day Cardio Rest Day Gym Workout 3 8k Run Rest Day Week 7 Field Workout 1 Rest Day Cardio Rest Day Gym Workout 1 5k Run Rest Day Week 8 Home Workout 2 Rest Day Cardio Rest Day Rest Day Challenge Day! Rest Day A couple more points: Feel free to switch any of your rest days with one of the workouts, as long as you have a goal to complete 3-4 workouts per week. No access to a gym? That's ok! If you don't have access to a gym, simply replace the gym workout with another home workout or field workout. Rest Days - Make sure to take 2-3 rest days per week and use it as a time to stretch, drink plenty of water, and recover. If you really feel like training on a rest day in addition to the 4 workouts prescribed each week, feel free to add a cardio day. Workouts too difficult? If at any point these workouts are too difficult, then switch over to the intermediate training plan. You'll notice it's very similar to the advanced plan, but the small changes will make the workouts easier. Cardio - We leave this day up to you. If you don't have access to a gym, feel free to use this as another run/walk day with the same goal as the upcoming Saturday. If you are looking for low impact cardio, put your gym membership to use and go to a Spin class, or hop on an elliptical machine and watch TV while getting your heart rate up. Your goal is to complete 30 minutes of moderate intensity cardio exercises. Finally, nutrition is just as important in your training as your fitness. While we don't prescribe any nutritional plans, we do recommend that you use your involvement in the Challenge as a time to evaluate your current nutrition and make sure that it is helping you to meet your goals!

2 Home Workout 1 Advanced Workout Round Exercise Sets Total Time Notes Warm-up Run in Place Jumping Jacks Air Squats 3x 5 Min Perform each exercise for 30 and then immediately move on to the next exercise. After you complete the first set, go straight into the 2nd set and so on. This should be 4.5 minutes of continued moving! Warm-up Stretch 1x 3 Min Stretch and focus on the upcoming workout Round 1 Air Squats 4x 4 Min Round 2 Push-Ups 4x 4 Min Round 3 High Knees 4x 4 Min Round 4 Sit Ups 4x 4 Min Round 5 Round 6 Mountain Climbers Plank Jumping Jacks 4x 4x 4 Min 4 Min Round 7 Burpees 4x 4 Min Cool-Down Stretch 1x 5 min Stretch and drink plenty of water, you are done!

3 Home Workout 1 Notes Note 1: The goal of this workout is to work on your full-body conditioning and complete some body weight strength exercises. This workout is designed to prepare you for course 1 & 2 of the challenge. Note 2: The workout is designed to be of moderate intensity and will take minutes in total to complete. For each round you will complete each set for 40, rest for 20, and then go straight into the next set. For instance, for air squats you will start your timer and complete 40 of air squats non stop, rest for 20, complete 40 of air squats non stop, rest for 20, and continue to your 3 rd then 4 th set. All together each round should take exactly 4 minutes and then either take a short water break when needed or if you are up to it go straight into the next round. Note 3: Equipment - You'll need a timer and that's it! Note 4: Modifications Females should do modified push-ups in place of push-ups, and males can also complete modified push-ups if needed.

4 Gym Workout 1 Advanced Workout Round Exercise Sets Total Time Notes Warm-up Indoor Rowing Machine 1x 5 Min Use the rowing machine to warm-up your entire body and get your heart rate up to take that into the first superset. Warm-up Stretch 1x 3 Min Stretch and focus on the upcoming workout Superset 1 Dumbbell - Bench Press 4x 12 Min 16 Reps on first set, 14 reps on 2nd set, 12 reps on 3 rd set, 10 reps on 4 th set Dumbbell - One Arm Row 16 Reps on first set, 14 reps on 2nd set, 12 reps on 3 rd set, 10 reps on 4 th set Air Squats 20 Reps per each set Superset 2 Front Lat Pull Down 3x 10 Min 16 Reps on first set, 14 reps on 2nd set, 12 reps on 3rd set Push Ups 20 Reps per set Kettlebell Swings 20 Reps per set Superset 3 Crunches on Balance Ball Plank on Balance Ball Kettlebell Squats 3x 10 Min 20 Reps per each set 45 Seconds per each set 20 Reps per each set Cool-Down Stretch 1x 5 min Stretch and drink plenty of water, you are done!

5 Gym Workout 1 Notes Note 1: The goal of this workout is to work on your strength, while also completing some full-body conditioning exercises. This workout is designed to prepare you for course 1 of the challenge. Note 2: The workout includes 3 supersets. For a superset you will select your weights for all 3 exercises and complete each exercise back to back before resting for 1 minute and starting set 2. For instance, for superset 1 you will first complete 16 reps on the bench press and then immediately flip over and complete 16 reps for each one arm row and then immediately stand up and complete 20 air squats at which time your first set is complete. Then take a short 1 minute rest and go into your next set. Each superset has 3 exercises and you will complete 4 sets for the first superset then 3 sets for supersets 2 and 3. Note 3: Weight is not listed for each exercise, but some of the exercises require you to use dumbbells, kettlebells, or an exercise machine. We recommend you start at a very low weight and then work your way up over time. The goal for you is to complete the entire workout under 45 minutes and lighter weights will also help you complete this as you will be less fatigued between sets. Enjoy! Note 4: Modifications Females should do modified push-ups in place of push-ups, and males can also complete modified push-ups if needed.

6 Field Workout 1 Advanced Workout Round Exercise Sets Total Time Notes Warm-up Run in Place Jumping Jacks Air Squats 3x 5 Min Perform each exercise for 30 and then immediately move on to the next exercise. After you complete the first set, go straight into the 2nd set and so on. This should be 4.5 minutes of continued moving! Warm-up Stretch 1x 3 Min Stretch and focus on the upcoming workout Superset 1 Lateral Shuffle 3x 6 Min Sprint Lunges Superset 2 Bear Crawl 3x 8 Min Sit Ups Two legged Hops Push Ups Superset 3 Run backwards 3x 6 Min Burpees Plank Hold Final Set Sprint 3x 5 min Lateral shuffle 40 yards, touch the ground and lateral shuffle back to starting line. Total distance of shuffle is 80 yards. Sprint 20 yards, touch the ground, sprint back to the starting line, touch the ground then spring 40 yards, touch the ground and sprint back to the starting line. Total sprint will be 120 yards. Perform lunges 40 yards and then sprint back to the starting line. Bear Crawl 40 yards and then run back to the starting line 20 Reps per each set With feet together hop 40 yards and then run back to the starting line 15 Reps per each set Run backwards 40 yards and then run forwards to the starting line 15 Reps per each set Hold a 45 second plank Sprint 20 yards, touch the ground, sprint back to the starting line, touch the ground then spring 40 yards, touch the ground and sprint back to the starting line. Total sprint will be 120 yards each set Cool-Down Stretch 1x 5 min Stretch and drink plenty of water, you are done!

7 Field Workout 1 Notes Note 1: The goal of this workout is to work on your aerobic conditioning, strength, and agility. This workout is designed to prepare you for course 2 & 3 of the challenge. Note 2: You can complete this workout at a nearby field, parking lot, back yard, or any place where you have about 40 yards of space for short runs. Note 3: Equipment - You will need a timer and three markers to mark the starting line, 20 yards, and 40 yards. Markers could be cones, towels, or even sticks, anything so you know where the turn around point is and feel free to approximate the distance! Note 4: Modifications Females should do modified push-ups in place of push-ups, and males can also complete modified push-ups if needed.

8 Gym Workout 2 Advanced Workout Round Exercise Sets Total Time Notes Warm-up Indoor Rowing Machine 1x 5 Min Use the rowing machine to warm-up your entire body and get your heart rate up to take that into the first superset. Warm-up Stretch 1x 3 Min Stretch and focus on the upcoming workout Superset 1 Assisted Pull-Ups 3x 10 Min 12 Reps per set Assisted Dips 12 Reps per set Jumping Jacks 30 Reps per each set Superset 2 Chest Press Machine Bent over Barbell Rows 4x 12 Min 16 Reps on first set, 14 reps on 2 nd set, 12 reps on 3 rd set, 10 reps on 4 th set 16 Reps on first set, 14 reps on 2 nd set, 12 reps on 3 rd set, 10 reps on 4 th set Kettlebell Squats 20 Reps per each set Superset 3 Leg curls on Balance Ball Plank on Balance Ball Mountain Climbers 3x 10 Min 15 Reps per each set 45 Seconds per each set 45 Seconds per each set Cool-Down Stretch 1x 5 min Stretch and drink plenty of water, you are done!

9 Gym Workout 2 Notes Note 1: The goal of this workout is to work on your strength, while also completing some full-body conditioning exercises. This workout is designed to prepare you for course 1 of the challenge. Note 2: This workout includes 3 supersets. For a superset you will select your weights for all 3 exercises and complete each exercise without any rest before resting for 1 minute and starting set 2. For instance, for superset 1 you will first complete 12 reps on the assisted pull-up machine, then immediately switch to completing 12 reps of dips on the machine, and then complete 30 jumping jacks at which time your first set is complete. Then take a short 1 minutes rest and go into your next set. Each superset has 3 exercises and you will complete 3 sets for superset 1, 4 sets for superset 2, and 3 sets for superset 3. Note 3: Weight is not listed for each exercise, but some of the exercises require you to use dumbbells, kettlebells, or an exercise machine. We recommend you start at a very low weight and then work your way up over time. The goal for you is to complete the entire workout under 45 minutes and lighter weights will also help you complete this as you will be less fatigued between sets. Enjoy!

10 Home Workout 2 Advanced Workout Round Exercise Sets Total Time Notes Warm-up Run in Place Jumping Jacks Air Squats 3x 5 Min Perform each exercise for 30 and then immediately move on to the next exercise. After you complete the first set, go straight into the 2nd set and so on. This should be 4.5 minutes of continued moving! Warm-up Stretch 1x 3 Min Stretch and focus on the upcoming workout Circuit 1 Chair Hold 3x 15 Min Sit Ups Low Jacks Side Plank (L Side) Side Plank (R Side) Circuit 2 Half Burpees 3x 12 Min Leg raises (abs) Plank Hold Burpees Perform exercise for 60 and then go straight into next exercise in circuit (no rest) Perform exercise for 45 and then go straight into next exercise in circuit (no rest) Dips on Chair Bonus Round Mountain Climbers 3x 3 Min Perform exercise for 40 and then rest for 20 and then go straight into next set Warm-Down Stretch 1x 5 Min Stretch and drink plenty of water, you are done!

11 Home Workout 2 Notes Note 1: The goal of this workout is to work on your full-body conditioning and complete some body weight strength exercises. This workout is designed to prepare you for course 1 & 2 of the challenge. Note 2: The workout is designed to be of moderate intensity and will take minutes in total to complete. For the two circuits, you'll want to complete each of the 5 workouts in a row with no breaks between each exercise, so each set will take 5 minutes to complete. We recommend you then take rest and then go into your next set of the circuit. We also added a bonus round after you complete the 2 nd Circuit if you are up for it of mountain climbers. For the bonus round you'll complete 40 of mountain climbers (set 1), take a 20 second rest and then complete 40 of mountain climbers (set 2), rest 20 and complete your final set of mountain climbers for 40 (set 3). Note 3: Equipment - You'll need a timer and a chair to do dips on, that's it!

12 Gym Workout 3 Advanced Workout Round Exercise Sets Total Time Notes Warm-up Elliptical Machine 1x 5 Min Use the elliptical machine to warm-up your entire body and get your heart rate up to take that into the first superset. Warm-up Stretch 1x 3 Min Stretch and focus on the upcoming workout Superset 1 Dumbbell Standing Shoulder Press Bent over dumbbell rows Weighted lunges with dumbbells 4x 12 Min 12 Reps per set 12 Reps per set Superset 2 Medicine Ball Sit-ups 3x 10 Min 20 Reps per set Medicine Ball side-tosides Medicine Ball Push- Ups 10 reps per leg (20 total per set) 30 Reps per set 20 Reps per set (10 on each arm) Superset 3 Kettle Bell Swings 3x 10 Min 20 Reps per each set Lateral Dumbbell Raises Plank Hold 12 reps per set 60 Seconds per set Cool-Down Stretch 1x 5 min Stretch and drink plenty of water, you are done!

13 Gym Workout 3 Notes Note 1: The goal of this workout is to work on your strength, while also completing some full-body conditioning exercises. This workout is designed to prepare you for course 1 of the challenge. Note 2: This workout includes 3 supersets. For a superset you will select your weights for all 3 exercises and complete each exercise without any rest before resting for 1 minute and starting set 2. For instance, for superset 1 you will first complete 12 reps of standing dumbbell press, then immediately complete 12 reps of bent over dumbbell rows, then complete 16 reps of standing lunges. Then take a short 1 minutes rest and go into your next set. Each superset below has 3 exercises and you will complete 4 sets for superset 1, and then 3 sets for superset 2 and 3. Note 3: Weight is not listed for each exercise, but some of the exercises require you to use dumbbells, or kettlebells. We recommend you start at a very low weight and then work your way up over time. The goal for you is to complete the entire workout under 45 minutes and lighter weights will also help you complete this as you will be less fatigued between sets. Enjoy! Note 4: Modifications Females should do modified medicine ball push-ups in place of medicine ball push-ups, and males can also complete modified medicine ball pushups if needed.

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